CrossFit EXP – Page 18

Tuesday 06.26.2018

June 25, 2018SiteplicityCrossFit WodBoot camp, CFEXP, CrossFit, CrossFit EXP, CrossFit Games, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: DB Step-ups 6/ side x 5 sets WOD: (Rose Petals) 25-20-15-10-5 MB Squat Clean Pull-up L1- 30/20 L2- 20/14 L3- 14/10 Core Work at the 15min mark- 10 Leg Lifts 10 Russian Twists 10 Sit-ups 10 Bicycle Crunches/ side x 4 rds, 1min rest between rounds.

Monday 06.25.2018

June 24, 2018SiteplicityCrossFit WodBootCamp, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Kids, EXP, EXP Kids, Leominster, Lunenburg, Sterling0

WORKOUT OF THE DAY STRENGTH: Power Clean 3.3.3.3.3 building WOD: (Sunflower) 200m Run 7 Power Cleans 10 Burpees x 4 Rds Rest exactly 90sec. after each round. L1- 185/125 L2- 135/85 L3- 95/55

Saturday 06.23.2018

June 22, 2018SiteplicityCrossFit WodBoot camp, CrossFit 978, CrossFit EXP, CrossFit Games, EXP Kids, Fitchburg, Leominster, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Maple) Team of 2 Wod 10min AMRAP, 2 min rest x 3 stations 1A- AMRAP DB Squat Cleans (40/30) 1B- 5 cone Suicide Run 2A- AMRAP Renegade Rows 2B- 150′ walking lunge 3A- 3A- AMRAP Hollow Rocks 3B- DB OH Carry

Friday 06.22.2018

June 21, 2018SiteplicityCrossFit WodBootCamp, CrossFit 978, CrossFit EXP, EXP Kids, Leominster, Lunenburg, Nutrition, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Deadlift 5.5.5.5. WOD: (Oak) 3 min AMRAP- 200m Run ME P Clean & jerk rest 1 min x 4 rounds L1-185/135 L2/M-135/85, 150m L3- 75/45, 100m 15mins

Wednesday 06.20.2018

June 19, 2018SiteplicityCrossFit WodBoot camp, CrossFit EXP, CrossFit Games, CrossFit Wachusett, EXP Kids, Health Club, Leominster, Lunenburg, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Bench Press 5.4.3.2.1 WOD: (Redwood) 15 Push-ups 20 Wall Balls 30 Sit-ups x 5 Rds L1- ring dips, 20 GHDs L2/M- incline, 14/10, 25 sit-ups L3- knee, 10/6, 20 sit-ups 20min Cap

Monday 06.18.2018

June 17, 2018SiteplicityCrossFit WodCFEXP, CrossFit 978, CrossFit EXP, CrossFit Games, EXP Kids, Leominster, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Back Squat 3.3.3.3. WOD: (Pine) 1- 8min AMRAP 1.2.3.4.5…ascending ladder of- Squat Clean Burpee L1- 135/95 L2/M- 95/65 L3-65/35 Rest 4mins 2- 8min AMRAP (core buyout) 20sec L-sit hold or 40sec. hollow rock m (rings or paralettes) 40sec Superman hold

Thursday 06.14.2018

June 13, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Gym, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (June Bug) 40sec on, 20sec off x 5 Rds Min 1- Cal Bike Min 2- odd object Ground to shoulders (Stone, Saandbag, MB) Min 3- wall walk Min 4- D-unders Min 5- Russian Twists Min 6- Rest

Wednesday 06.13.2018

June 12, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Front Squat 10.10.10. across WOD: (Butterfly) 21-15-9 DB Squat cleans DB Push-up+ renegade row 200m Run after each set L1- 45/30 L2- 30/20 L3- 20/12 12min Cap

Tuesday 06.12.2018

June 11, 2018SiteplicityCrossFit WodBoot camp, BootCamp, Challenge, CrossFit, CrossFit 978, CrossFit EXP, EXP Kids, Fitchburg, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Pull-up OTMEM x 10mins 3-5 Pull-ups OTMEM x 10 sets – V-rows – Aust. Pull-up – Jump Negatives – Strict -Weighted WOD: (Grasshopper) 10/7 Cal Row (or Bike) 10 KBs 10 Burpees Rest exactly 1min x 5 Rds L1- 70/53 L2- 53/35 L3- 35/18, squat thrusts

Saturday 06.09.2018

June 8, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit EXP, Fitchburg, Leominster, Lunenburg, Performance, REEBOK CrossFit, Throwdown, Weight-loss0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Hunteress) Team wod, 35min AMRAP 300m Tire Drag (45/35) 60 KB SDLHPs (70/53) 90 Partner MB toss Sit-ups 120 D-unders (or 2 X singles)

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